Mobility and stretches
Neck turns (look left and right)
Muscles worked: Neck
How to do it
- Set up. Sit or stand tall with your shoulders relaxed and your chin level.
- Move. Turn your head slowly to look over one shoulder, then back to the middle and over the other shoulder, within a comfortable range. Don't roll your head in circles.
- Finish. Keep the movement slow and gentle. Stop if you feel dizzy, pins and needles or pain, and check with your GP before trying again.
Form cues
- Sit or stand tall with your shoulders relaxed.
- Slowly turn your head to look over one shoulder, only as far as is comfortable.
- Pause for a breath, come back to the middle, then turn the other way.
- Keep your chin level. Don’t tip your head back.
- Move slowly. There’s no need to force the end of the range.
Muscles worked
This is a gentle mobility move for the neck rather than a strength exercise. The muscles at the sides and back of your neck turn your head. If you have neck pain, dizziness or a recent neck injury, check with your GP or a physio before you try it.
Sets and reps
Neck rotations, also called neck turns, are a gentle mobility move for a warm-up, a cool-down or a break from the desk. Do 5 to 8 slow turns each way, for 1 or 2 rounds, pausing for a breath at each side. Turn only as far as feels comfortable; there’s no prize for range.
Stop if you feel pain or dizziness. If either keeps happening, check with your GP before you try again.
Easier and harder versions
Easier
- Make the turns smaller.
- Do them sitting down, with your back supported.
Harder
- Pause a little longer at the end of your comfortable range. There’s no need to add any weight for a warm-up.
Common mistakes
- Rolling your head in full circles quickly, especially tipping it backwards.
- Shrugging your shoulders up.
- Forcing the turn.
- Carrying on when it makes you dizzy or causes pain.
Where it appears in the member plans
Neck turns are part of the Mobility + Core plan, with 8 slow turns each way in the neck, shoulders and breathing session and the shoulders, upper back and core session.
Neck turns (look left and right) questions
Why do neck rotations make me dizzy?
Stop if they do. Move more slowly and keep the turns small. If it keeps happening, speak to your GP before doing them again.
How many neck rotations should I do?
Five to eight slow turns each way is plenty in a warm-up or cool-down.
Should I do full neck circles?
Slow side-to-side turns are the simpler choice. Full circles that tip your head back aren’t needed in a warm-up.
Can I do neck rotations with a sore neck?
If you have neck pain, numbness, pins and needles or a recent injury, check with your GP or a physio first, and stop if a turn hurts.
Try FitFitCity free for a week
Neck turns are part of the Mobility + Core plan. Try it free for a week.
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